Comparing Nutrients in 7 ounces Cereals ready-to-eat, ALPEN VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, ALPEN	12%	8%	80%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, ALPEN	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	24% 699kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.98g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 150g	27% 35g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	12.5% 9.03g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	47.5% 18g	55% 21g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, ALPEN	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.75% 1mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, ALPEN	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	29% 292mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	211% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	74.4% 5.95mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	NA	212% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	105% 736mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, ALPEN VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, ALPEN versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, ALPEN vs Oil Roasted Almonds:

• 7 ounces of Cereals ready-to-eat, ALPEN have 4.3 times more Vitamin B1, 2.4 times more Vitamin B6, more Vitamin B12, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2 times more Vitamin B2, 1.7 times more Vitamin B3 and 50.9 times more Vitamin E than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Oil Roasted Almonds provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K
• Both Cereals ready-to-eat, ALPEN as well as Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, ALPEN vs Oil Roasted Almonds:

• 7 ounces of Cereals ready-to-eat, ALPEN have 4.2 times more Selenium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2 times more Calcium, 3.2 times more Copper, 2.9 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Oil Roasted Almonds contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, ALPEN have more Omega 3, 4.3 times more Carbohydrate and 4.4 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.7 times more Energy, 16.7 times more Fat, 8.5 times more Saturated Fat, 15.4 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Oil Roasted Almonds offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3